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But theres also something great about going back to the same moves over and over again.

Maybe its a movement that just feels great on your body, like a fantasticthread the needlestretch.

I taught indoor cycling for a decade, which wrecked my hips, she says.

woman sweating in the gym

fitness trainer and founder of Le Sweat

Combined, these two exercises open up my hips and have also made me stronger.

I do them pretty much every single day.

Check it out to get her step-by-step instructions on how to do them effectively.

Woman walking on a treadmill at the gym.

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Full body female athlete in sportswear using rowing machine during fitness workout in gym.

When it comes to stretching, Jones is all about thecat-cow.

Its integral in maintaining spinal mobility, the root of movement, she says.

Mobilizingthe spine can prevent injury in the future.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

fitness trainer and founder of Le Sweat

I love squats because they are one of the most complete exercises you might do, she says.

Meanwhile, Parolini says, deadlifts can be used to strengthen the hamstrings and lower back.

Deadlifts aregreatfor increasing functional strength for activities of daily living, she says.

Healthy female training in the gym, performing a hip thrust.

For her, these two moves are all about strengthening her legs for the long-haul.

Having strong legs is imperative to moving well, she says.

Doing squats and deadlifts will work the legs from all angles.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Appropriately named, a runners lunge gets me ready to run.

For this move, stand with your feet hip-distance apart and parallel to each other.

Once your front hip feels stretched out, repeat this on the opposite leg.

Pro tip: They are also great for a cooldown.

What makes these an especially useful move is the glute activation thats involved.

Our glutes are lazy!

By engaging the glutes with a runners lunge, you might verify that backside is firing.

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